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Mediterranean Tabbouleh Recipe
Mediterranean Tabbouleh Recipe photo by Taste of Home

Mediterranean Tabbouleh Recipe

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Fresh, filling and packed with flavor, this is a great make-ahead idea for a snack or mini-meal you can enjoy all weekend! —Keith Dreitlein, Cranston, Rhode Island
TOTAL TIME: Prep: 25 min. + standing Bake: 15 min.
MAKES:8 servings
TOTAL TIME: Prep: 25 min. + standing Bake: 15 min.
MAKES: 8 servings

Ingredients

  • 1 cup bulgur
  • 2 cups boiling water
  • 5 garlic cloves, unpeeled
  • 5 tablespoons olive oil, divided
  • 1/2 pound peeled and deveined cooked medium shrimp, chopped
  • 3 medium tomatoes, seeded and chopped
  • 1 medium cucumber, chopped
  • 1 cup chopped sweet onion
  • 2 green onions, thinly sliced
  • 1/2 cup minced fresh parsley
  • 2 tablespoons minced fresh cilantro
  • 3 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Nutritional Facts

3/4 cup equals 195 calories, 9 g fat (1 g saturated fat), 43 mg cholesterol, 199 mg sodium, 20 g carbohydrate, 5 g fiber, 9 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 lean meat, 1 vegetable.

Directions

  1. Place bulgur in a large bowl. Stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed.
  2. Meanwhile, place garlic on a double thickness of heavy-duty foil. Drizzle with 1/2 teaspoon oil. Wrap foil around garlic. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes.
  3. Drain bulgur well; transfer to a large serving bowl. Stir in the shrimp, tomatoes, cucumber, onion, green onions, parsley and cilantro. Squeeze softened garlic into a small bowl and mash. Whisk in the lemon juice, salt, pepper and remaining oil; drizzle over salad. Toss to coat. Chill until serving. Yield: 8 servings.
Originally published as Mediterranean Tabbouleh in Healthy Cooking August/September 2011, p42

Nutritional Facts

3/4 cup equals 195 calories, 9 g fat (1 g saturated fat), 43 mg cholesterol, 199 mg sodium, 20 g carbohydrate, 5 g fiber, 9 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 lean meat, 1 vegetable.

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